If you want to eat fewer calories at each snacking occasion during the summer holidays, start by weighing out a portion of cashews. The Netherlands Nutrition Centre lists 154 kcal per 25 g of unsalted cashews, so a small portion doesn’t make them a low-calorie food. Also compare the nutritional values per 100 g and choose unsalted if salt matters to you. Unroasted or made without added oil doesn’t, in itself, tell you anything about the energy content.
If you want to take cashews on holiday and keep track of the energy you consume at each snacking occasion, weigh out your portion. The Netherlands Nutrition Centre lists 154 kcal per 25 g for unsalted cashews; check the nutritional information for the specific product you’re considering.
If you’re watching your salt intake as well as your energy intake, compare unsalted varieties separately from roasted or unroasted ones. These are different characteristics; one doesn’t automatically tell you anything about the other.
If you’re taking a pack for several snacking occasions, check the net weight and storage instructions for after opening. Divide the contents into portions yourself; a whole pack doesn’t automatically count as one snack.
Narrow your choice down to three separate considerations: energy per portion, salt and ingredients, or portioning and storage.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Energy per portion eaten | Check the kcal per 100 g, weigh your portion and calculate: kcal per 100 g × portion in grams ÷ 100. | If I want to limit my snacking during a day out on holiday, I want to be able to weigh my portion; around 50% of consumers prioritise energy per portion. |
| Salt and ingredients | Check the ingredients list and salt per 100 g. Assess the kcal separately. | If I’m looking for unsalted nuts, I also want to assess the ingredients and salt separately from the calories; around 30% of consumers prioritise the ingredients. |
| Portioning and storage | Check the net weight, the portions you want to take with you and the storage instructions for after opening. | If I’m taking nuts for several days away, I want to be able to divide the contents into portions and store the pack properly once opened; around 20% of consumers prioritise this. |
A smaller amount provides less energy than a larger portion, but it doesn’t change the energy content per 100 g.
Weigh your portion and use the nutritional information for the specific product. For a commercial ‘low in calories’ claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission.
These descriptions refer to salt or preparation, not necessarily to the energy content. The checked Jumbo nutrition declaration for Duyvis Oven Roasted Salted Cashews lists 586 kcal and 0.92 g of salt per 100 g.
Check calories, salt and ingredients as separate characteristics. Duyvis describes Cashews Original as oven-roasted without added oil; this isn’t evidence of a lower energy content.
Nutritional values per portion are difficult to compare when portion sizes differ. The Netherlands Nutrition Centre uses 25 g in its general cashew example; the Jumbo nutrition declaration for the Duyvis variety mentioned also gives a portion size of 30 g.
First compare the values per 100 g, then work out the figures for each option based on the same amount, weighed by you.
Worth considering if you’re looking for oven-roasted cashews with a savoury flavour, or want to compare Cashews Original.
Worth considering if you’re looking for an unsalted variety at Albert Heijn.
Worth considering if you’re looking for unsalted cashews in different pack sizes.
Worth considering if you’re looking for unsalted cashews at Lidl.
Worth considering if you’re looking for a roasted, unsalted Trader Joe's variety.
Worth considering if you’re specifically looking for unsalted and unroasted cashews.
These product choices suit portion control and different preferences for salt and preparation.
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A good choice if you want to take plain cashews with you in a portion you’ve weighed out yourself; the nutritional information lets you calculate the energy for each snacking occasion.
Nutritional values per 100 g: 604 kcal and 0.028 g of salt.
Ingredients: 100% cashew kernels. Pack size: 160 g; store sealed after opening.
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A good choice if you’re looking for an oven-roasted variety with a savoury flavour and want to weigh out your own portion.
Nutritional values per 100 g: 586 kcal and 0.92 g of salt.
The product information lists cashews, gluten, wheat and peanuts among the allergens.
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A good choice if you prefer salted cashews and want to calculate the energy content for a portion you’ve weighed out.
Nutritional values per 100 g: 596 kcal and 0.9 g of salt.
The product information describes cashews with their skins on.
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A good choice if you’re looking for roasted, unsalted cashews and want to decide on your own portion size.
Nutritional values per 100 g: 596 kcal and 0.067 g of salt.
Pack size: 200 g. The product information recommends keeping the pack tightly closed after opening.
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A good choice if you’re looking for roasted, salted cashews with their skins on and want to calculate the energy for a portion of your choosing.
Nutritional values per 100 g: 2555 kJ and 1.0 g of salt.
The ingredients information lists sunflower oil.
Multiply the nutritional value per 100 g by the amount you’ve weighed out, then divide by 100. Using the Netherlands Nutrition Centre’s general figure of 154 kcal per 25 g of unsalted cashews, 15 g works out at 92.4 kcal. Don’t use this general category information as the nutritional value for every branded variety.
No. A small portion isn’t grounds for a ‘low in calories’ claim. Solid foods must contain no more than 40 kcal (170 kJ) per 100 g; the European Commission sets out this condition for the nutrition claim, and EUR-Lex states that the rules apply to claims in commercial communications. It’s better to describe the amount you’ve weighed out and its energy content.
Follow the storage instructions for your product. For the unsalted cashews reviewed, Albert Heijn recommends storing them in a cool, dark and dry place and sealing the pack properly after use.
Check the allergen information on the pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) says this information must appear on the label of prepacked foods. The Duyvis product information reviewed lists cashews, gluten, wheat and peanuts among the allergens and warns that young children may choke on nuts.
No. The NVWA warning of 20 May 2026 concerned Trader Joe's unsalted cashews, 170 g, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat any pack you still have with that barcode and date; the warning didn’t apply to all cashews or every ALDI variety.
